Amed, Bali

069: 5 Steps to a Perfect Morning

Amed, Bali

Amed, Bali

There are very few things we can control in life. Many of us have chaotic days where we feel like we are juggling a million things at one time.

“If you want to be healthy and live a great life, you have to master your morning.” Simple, right? Yet for most of us, we have yet to do this.

You need to make it a goal to perfect your morning.

Here are the 5 things to perfect your morning.

1 Wake up with gratitude

You can do this with meditation, affirmations, and practicing gratitude.

Sit for 5 – 10 min in silence and just focus on your breath. Practice detaching from your emotions and seeing your emotions as separate from you. You are not your emotions and your emotions are not you.

Have a list of 5 or 10 short affirmations that you repeat to yourself while you are showering or getting ready. Anytime a negative thought or idea pops in your head, accept it, and change it to an empowering belief or idea.

Practice gratitude. When you start to think about what is missing in your life, focus on what you are grateful for. Maybe it is your family, friends, work, or partner.

I had a patient once come into the office and I asked him how he was doing. He said, “Great.” Of course I followed that up with, “Why are you doing so great?” He said, “I woke up.”


When are expectation for happiness or greatness starts with just waking up, we can handle just about anything with gratitude.

2 Read/Learn

Whatever we don’t strengthen, begins to deteriorate. If we aren’t growing, we are dying. The same goes for our mind. The more we learn the better we become.

Start each day reading a book on spirituality, health, leadership, communication, or an inspiring story. Fill your mind with great stuff so there is no room for it to become polluted by all the meaningless negativity out there.

3 Hydrate

I like to start my day in a fasting state. I just have a little bit of coffee and I drink a big bottle of a special concoction of minerals, spirulina, amino acids, and collagen. It takes about 2 minutes to make and I am off.

4 Plan

This should be prepared the night before or at the latest, first thing in the morning. Create a plan for your day. That which you do not plan does not get accomplished. Plan your meals. Plan your workout. Plan your breaks. Even plan your fun.

Take the time to schedule the most important things or they will not get done. Prioritize yourself before anything else. You are worth it.

It benefits everyone for you to be at your best.

5 Move

By far, one of the best things you can do for yourself is to start your day with MOVEMENT.

Most people go their entire day with no exercise and very little movement.

Take 10 minutes in the morning to move, mobilize, stretch, pull, and compress your tissues. Your body will thank you for it for the rest of the day.

I know what many of you are thinking – “I don’t have time.”

My answer, “Make the time. Get up 10 minutes earlier.”

It is really difficult, and many times impossible, to control our entire day. Life happens. Things come up and get in the way. The unexpected occurs and we are stuck handling a big pile of “you know what.” The one thing we can almost always have full control of is our morning.

Make it count.

71 year old phenom

067: The 71-Year Old Fitness Phenom

71 year old phenom

I ran into a man the other day at the park who is a wonderful 71-year old man who can do full pull-ups, flips over the bar, and 1000 km bike rides for charity.

Of course, I chatted with him for a while about how he keeps so healthy and it inspired me to share with you, my top 10 movements to create a lifetime of health and longevity.

Here they are:

  • Push
  • Pull
  • Squat
  • Cossack Squat
  • Cross-Legged Squat
  • Lying Curl Up
  • Twist
  • Jump
  • Plank/Side Plank
  • Table Top

Don’t get lazy on me. Give them a go and make sure you begin to incorporate all of these into your daily routine.

photo credit:

066: Move Your DNA: Transform Your Health Through Better Movement

photo credit:

photo credit:

We live in a profoundly sick society. We are so sick as a whole we think the amount of chronic sickness and disease is normal.

We see kids suffering from disorders that no child should have to suffer from. We see adults struggling to sit on the floor and then stand up. We see people younger and younger suffering from arthritis and other chronic lifestyle related problems.

Much of this problem can be solved if we just took better care of ourselves and if we just moved more.

I am going to be sharing with you some keys to move better and more often with WITHOUT taking any extra time out of your day.

You are going to love this episode.

If you would like some more detail on the information I have talked about in this episode, I highly encourage you to check out  Move Your DNA by Katy Bowman.


064: 3 Movement Practices to Transform Your Day



Many of you suck at movement. You can’t do one of the most basic human movements there is – full range squat. Your range of motion is a mess. You sit all day only to come home and sit more and you wonder why your energy is low and your body hurts.

Today’s episode is going to begin to address that. I am going to give you 3 movement practices that will make a big impact on your life.

It definitely did for mine.

Enjoy the episode!